PPLPP Timesaver

by Joe S.

Program Description

**Program Title: PLL** Embark on an 8-week journey designed to sculpt and strengthen your body through a comprehensive training regimen. This program consists of 40 days of focused workouts, targeting key muscle groups with a mix of compound and isolation exercises. Each session is strategically crafted to enhance your strength, endurance, and muscle definition, ensuring you stay engaged and motivated. With detailed exercise instructions and video demonstrations, you'll have all the tools needed to achieve your fitness goals. Get ready to push your limits and transform your physique!

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Oct 19, 2025 02:21
Last Edited
Oct 24, 2025 10:16

Summary

The PPLPP Timesaver program is an efficient 8-week training regimen designed for those looking to maximize their gains in just 5 days a week. This program features a well-structured Push-Pull-Legs split, focusing on compound and isolation exercises that target all major muscle groups. With a blend of cable and free weight movements, you'll build strength and muscle while keeping your workouts concise and effective. Ideal for lifters with a garage gym setup, this program will help you achieve your fitness goals without wasting time. Get ready to transform your training!

Muscle Engagement

Front

Back

MuscleSet

Chest

12.5%

Biceps

12%

Triceps

10.6%

Front Delts

9.6%

Hamstrings

8.7%

Lats

8.2%

Upper Back

7.2%

Middle Delts

7.2%

Abs

6.7%

Quadriceps

5.3%

Glutes

3.4%

Rear Delts

3.4%

Lower Back

2.9%

Forearms

1.9%

Abductors

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 1

Chest Fly (Cable)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 2

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Seal Row

Lying Pullover (Cable)

Hammer Curl

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 3

Leg Extension

Seated Hamstring Curl

Nordic Curl

Leg Press

Hanging Leg Raise

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 4

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Close Grip Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 5

Pull-Up (Neutral Grip, Bodyweight)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

Day 1

Chest Fly (Cable)

2 Sets

Incline Bench Press (Dumbbell)

2 Sets

Dip (Weighted)

2 Sets

Lateral Raise (Dumbbell)

2 Sets

Tricep Pushdown (Cable)

2 Sets

Day 3

Leg Extension

2 Sets

Seated Hamstring Curl

2 Sets

Nordic Curl

2 Sets

Leg Press

2 Sets

Hanging Leg Raise

2 Sets

Day 4

Incline Bench Press (Smith Machine)

2 Sets

Rear Delt Fly (Cable)

2 Sets

Close Grip Bench Press (Smith Machine)

2 Sets

Lateral Raise (Dumbbell)

2 Sets

Overhead Press (Dumbbell)

2 Sets

Day 2

Lat Pulldown (Neutral Grip)

2 Sets

Bicep Curl (EZ Bar)

2 Sets

Seal Row

2 Sets

Lying Pullover (Cable)

2 Sets

Hammer Curl

2 Sets

Day 5

Pull-Up (Neutral Grip, Bodyweight)

2 Sets

Hanging Leg Raise

2 Sets

Romanian Deadlift (Barbell)

2 Sets

Bicep Curl (Dumbbell)

2 Sets

Incline Curl (Dumbbell)

2 Sets